WARM-UP 1 set: 35/50 calorie Assault Bike 3 sets: 10 Squat Therapy 50 foot single-arm overhead KB carry/arm 1 set: 10 Kip Swing 1 Turkish Get-up / arm 1 set: 5 Pullups 1 Turkish get-up/arm (increase weight) 1 set: 5 pull-ups 1 Turkish get-up/arm (workout weight) NOTES
Test For time: 60 Pullups 20 KB Turkish Get-up (35/53 lb) – Switch arms as needed. Training 60 pull up (scale to where you can knock it out in 6 sets w/ Ring Rows, banded strict pull-ups or Jumping pull-ups 20 KB Turkish Get-up @ 55% Stimulus & Goals
Competition: 65 min Warm up: 15 min See above Workout 1: 10 min Today’s Rx Workout 2: 20 min 5 sets: Every 3:00 for reps: 400-m Run Max GHD Sit-up – Rest 1:00 between rounds. Stimulus & Goals
Workout 3: 10 min For time: 150 Double Unders 50 alternating DB snatches (35/50 lb) 150 double-unders Stimulus & Goals
Stretching: 10 min 1 set: 1:00 lacrosse ball pec mash / side 1:00 lacrosse ball shoulder mash / side
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WARM-UP
5:00 Run, Assault Bike, Row, Skierg 3 sets: 12 Dumbbell Deadlift 9 dumbbell front squat 6 Box Jumps 3 sets: 5 Clean + Shoulder Press (empty bar) 1 set: 5 cleans and Jerk (empty bar) 5 cleans and jerks (building in weight) 5 cleans and jerks (building in weight) 5 cleans and jerks (building in weight) – Your next weight should be your starting weight. NOTES
Test / Training Gwen For load: 15-12-9: Clean and Jerk – Touch-and-go at the floor only. Use the same load for each set. – Rest as needed between sets. Compare to 08/19/2018 Stimulus & Goals
Competition: 80 min Warm up: 15 min See Above Workout 1: 20 min Gwen Workout 2: 15 min 6 sets: Every 2:00 complete: 1 Squat Clean and Jerk NOTES
Workout 3: 20 min 5 rounds for reps: :20 calorie Row :40 rest :40 calorie row :20 rest 1:00 Burpees 1:00 rest Stimulus & Goals
Stretching: 10 min 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm WARM-UP
EMOM 5: Min. 1 | Inch-worm + Pushups Min. 2 | Hollow Rock Min. 3 | Up-Downs + max-effort jump and reach Min. 4 | hip taps in an inchworm Min. 5 | Burpees + max-effort jump and reach 1 round: :20 calorie Row :20 rest :20 burpees Test / Training 5 rounds for reps: :20 calorie Row :40 rest :40 calorie row :20 rest 1:00 Burpees 1:00 rest Stimulus & Goals
SKILL WORK Accumulate: 50 seated leg raise STRETCHING 1 set: :40 Seated Straddle Stretch :40 seated Hurdler Stretch, left :40 seated Hurdler Stretch, right WARM-UP
5 sets: :40 easy Row :20 hard row 1 set: :30 Scorpion Stretch / side :30 Elbow to Instep / leg :30 hamstring stretch / leg 10 squat-to-stand 1 set: 5-8 hang muscle cleans 5 Hang Power Clean 5 Hang Squat Clean – Use an empty barbell. 3-4 sets: 1 High Pull Clean 1 Hang Power Clean 1 Hang Squat Clean – Build in load to just under your first working set. NOTES
Test For reps: AMRAP 2: Knee to Elbow – Rest 1:00 AMRAP 4: 5 knees-to-elbows 7 Wall Balls (14/20 lb) (9/10 ft) – Rest 2:00 AMRAP 6: 5 knees-to-elbows 7 wall-ball shots (14/20 lb) (9/10 ft) 9 Box Jump Over (20/24 in) Training For reps: AMRAP 2: Knee to Elbow – Rest 1:00 AMRAP 4: 5 knees-to-elbows 7 Wall Balls (14/20 lb) (9/10 ft) – Rest 2:00 AMRAP 6: 5 knees-to-elbows 7 wall-ball shots (14/20 lb) (9/10 ft) 9 Box Jump Over (20/24 in) Stimulus & Goals
Competition: 80 min Warm up: 15 min See Above Workout 1: 20 min 5 sets for load: 1 High Pull Clean 1 Hang Power Clean 1 Hang Squat Clean NOTES
Workout 2: 15 min Today’s Rx Workout 3: 20 min 4 sets: 50-m Farmer Walks 20 weighted GHD Hip Extension (14/20 lb) – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min 2 sets: :30 alternating Scorpion Stretch :30 pigeon pose / leg WARM-UP
2 sets: 10 Push Up to Down Dog 10 PVC Pass-throughs :20 Handstand 10 PVC Push Press 2 sets: :20 Run, Assault Bike, Row, Skierg 10 push presses (35/45 lb) :20 Tuck Jumps 3 sets: :15 Handstand Pushup 3 push presses (building in weight) NOTES
Test / Training 5 sets for load and reps: Every 4:00, complete: 3 Push Press – Immediately following your final push press, complete a single max set of handstand push-ups. Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min 5 rounds for time: 24/30-cal Assault Bike – Rest 2:00 between rounds. Stimulus & Goals
Workout 3: 10 min EMOM 10: Even: :40 front-rack KB hold (35/53 lb) Odd: :40 Hollow Hold NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side RUNNING WARM-UP 1 round: Each drill down 50-ft and back: High Ladder Carioca knee huggers Walking Lunge + twist High Knees in place butt kickers Jog 2 rounds for time with a partner: 100-m run 12 alternating single-leg squats – Run together and 6 single-leg squats each. Test 5 rounds for time with a partner: 400-m Run 40 alternating Pistol – Run together and break up the squats as needed. Training 5 rounds for time with a partner: 400-m Run or 500M Row, Skierg or 1.2 KM Assault Bike, 40 alternating Pistol to box – Run together and break up the squats as needed. Competition: Rest Day STRETCHING 1 set: 1:00 Foam Roll Quad 1:00 Couch Stretch / side 9/24
Test AMRAP 9: 10 Strict Ring Dips 15 Kettlebell Swing (53/70 lb) 9/25 Test 5 rounds for time with a partner: 400-m Run 40 alternating Pistol – Run together and break up the squats as needed. 9/26 Test 5 sets for load and reps: Every 4:00, complete: 3 Push Press – Immediately following your final push press, complete a single max set of handstand push-ups. 9/27 Test For reps: AMRAP 2: Knee to Elbow – Rest 1:00 AMRAP 4: 5 knees-to-elbows 7 Wall Balls (14/20 lb) (9/10 ft) – Rest 2:00 AMRAP 6: 5 knees-to-elbows 7 wall-ball shots (14/20 lb) (9/10 ft) 9 Box Jump Over (20/24 in) 9/28 Test 5 rounds for reps: :20 calorie Row :40 rest :40 calorie row :20 rest 1:00 Burpees 1:00 rest 9/29 Test / Training Gwen For load: 15-12-9: Clean and Jerk – Touch-and-go at the floor only. Use the same load for each set. – Rest as needed between sets. 9/30 Test For time: 60 Pullups 20 KB Turkish Get-up (35/53 lb) – Switch arms as needed. WARM-UP 1 set: 400-m Run, Assault Bike, Row, Skierg 1 set: 10 Jumping Jack s 10 Alternating Spiderman Stretch + reaches 10 Push Up to Down Dog 10 Burpees (slow) 10 single-arm KB swings / arm (Lighter than workout weight) 10 jumping jacks 10 alternating Scorpion Stretch 10 Russian KB swing (Lighter than workout weight) 10 Air Squats 10 burpees (fast) 10 KB swings (Lighter than workout weight) 3 sets: 4 KB swings (workout weight) 4 Ring Dips NOTES
Test AMRAP 9: 10 Strict Ring Dips 15 Kettlebell Swing (53/70 lb) Training AMRAP 9: 10 jumping ring dips 15 Kettlebell Swing (33% max Snatch ) Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 10 min Today’s Rx Workout 2: 20 min Every 2:00 for 3 sets: 1 Bench Press Every 2:00 for 3 sets: 3 bench presses Every 2:00 for 3 sets: 5 bench presses Stimulus & Goals
Workout 3: 20 min 4 sets: AMRAP 3: 400-m Run Max-rep Bar Muscle up – Rest 1:00 between AMRAPs. Stimulus & Goals
Stretching: 10 min 1 set: 1:00 lacrosse ball pec mash / side – Perform on the floor or against the rig as needed. 1:00 Banded pull aparts WARM-UP
2 sets: 1:00 Skierg 15 PVC Pass-throughs 10 Pushups 5 Strict Pullup – Pause in the hang of the pull-up for :03. 2 sets: 3 Shoulder Press (empty barbell) 3 Push Press 3 Push Jerk 3 Split Jerk 3-4 sets: 1-2 push presses 1-2 push jerks 1-2 split jerks – Build in load to just under your first working set. NOTES
Test 5 rounds for time: 21-calorie Assault Bike 9 Deadlift (95/135 lb) 6 Push Jerk 3 Squat Snatch Training 5 Rounds 21 cal Bike 9 Deadlift @ 80 - 85% Squat Snatch 6 Push Jerk @ same 3 Squat Snatch @ same Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 20 min 7 sets for load: 1 Push Press + 1 Push Jerk + 1 Split Jerk Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 20 min 4 sets for completion: 100-m sandbag bear hug carry (70/100 lb) 1:00 L-Sit (accumulate) NOTES
Stretching: 2 sets: :45 child’s pose stretch :45 Seated Straddle Stretch |
schedule:Monday- Archives
November 2024
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